Maintaining strong bones is crucial at every stage of life, as bone strength plays a key role in movement, posture, and overall mobility. However, as we age, bone strength naturally declines, making it even more important to incorporate bone-boosting nutrients into our diet. While calcium is widely recognized for its role in bone health, the importance of vitamin D is often overlooked.
Dr S. D. Abrol, orthopaedics and joint replacement surgeon, Ujala Cygnus Group of Hospitals said, “Many people believe calcium alone is enough to keep bones strong, but that’s only part of the story. Without vitamin D, the body struggles to absorb calcium, making even a calcium-rich diet ineffective.”
Importance of calcium for bone health:
“Calcium is the foundation of strong bones, helping to keep them dense and resistant to fractures. Since the body cannot produce calcium on its own, it must come from food.
Dairy products like milk, cheese, and yogurt are excellent sources. For those who avoid dairy, green leafy vegetables, almonds, and fortified foods like plant-based milk and cereals provide good alternatives.
When the body doesn’t get enough calcium, it starts pulling it from the bones, weakening them over time,” Dr S. D. Abrol explained.
Importance of Vitamin D for bone health:
The orthopaedic surgeon explained that just calcium is not enough for optimal bone health. Vitamin D is needed for proper absorption of calcium in the body.
“Vitamin D ensures that calcium reaches the bones and keeps them strong.
Sunlight is the best source, as the skin naturally produces vitamin D when exposed.
However, with more time spent indoors, many people don’t get enough sun, leading to a deficiency. In such cases, foods like fatty fish, egg yolks, and fortified dairy products can help bridge the gap.”
Simple steps to take for stronger bones:
- Eating calcium-rich foods, spending time in the sun, and staying active can help keep them strong.
- Simple exercises like walking or jogging also make a big difference.
- Supplements can help, but they should only be taken with a doctor’s advice. The key to healthy bones is getting the right balance of calcium and vitamin D.
Source: Hindustan Times
Bd-pratidin English/ Afia
